Snack Time!

If your home is like mine, your kids start begging for snacks right after breakfast. Seriously, how can they be hungry--they just ate!! Instead of battling with a two and four year old, I have created times and types for snack time each day. And, all moms know, that if you let them fill up on snacks and drinks throughout the day, they won't eat their meals. Here are a few tips to fill up your little munchkins without stuffing their little bellies:
1. Have time limits: We plan two snack times each day: between 9:30 am and 10 a.m. for their morning snack and between 2:30-3:00 p.m. for their afternoon snack. This way, my kids know when the kitchen is open and when it's closed (and I literally tell them that "the kitchen is closed!"). The times give them consistency and structure and are similar to what they would receive at preschool. And, snack time is far away enough from mealtime that their tummies will have time to regain signs of hunger.
2. Limit processed foods: Okay, I would be flat-out lying if I told you that my kids never ate processed foods, especially snacks. But, what works for us is that they get to pick a snack from the grocery store to share each week and once it's gone, it's gone. For morning snacks, I limit typical snack foods altogether to help encourage good blood sugar control when my kids are most rested. When kids are eating a lot of processed junk, there bodies process it quickly giving them a surge in energy. But, when that energy surge wears off, they begin to feel sluggish and cranky. To limit this, provide your children with high quality, nutritious snacks.
3. What are good choices: It's always best for your kids (and mom's for that matter!) to have high quality foods with a combination of carbs and proteins. Here are a few examples of some nutritious snack ideas:
-yogurt and raisins
-dry cereal trail mix with a whole grain cereal, pretzels, peanuts and dried cranberries
-graham crackers and natural peanut butter
-whole wheat crackers and cheese
-string cheese and apple slices
-air popped popcorn
-Ants on a Log (celery, peanut butter or low-fat cream cheese and raisins)
-Fruit Kabobs dipped with yogurt
-veggies and dip
-mini English Muffin pizza
-mini pb& j
-Hummus and pita bread
4. Limit drinks: I often hear from parents of picky kids that they don't know why their children won't eat their meals. I often find that picky kids fill up on lots of juice or milk. As parents, it's our job to make sure that there are limits set for beverages, too, just like snack time. With juice, 4 oz., or 1/2 cup, is a serving and it's important to limit this amount to 8 oz. And, by cutting the juice with half water, this will help spread out the drink a little longer. Even with 100% juice, it's still not giving children the same benefits of eating fruit. Juice, or milk, fills up a small belly and prevents it from feeling hunger. Milk, although full of nutrition, if also high in calories and protein contributing to filling up your kids, too. Limit sippy cups to meal time and snack time and have them stay in the refrigerator during the rest of the day.
5. When in doubt, feed the animals: Like everything in life, moderation is always best. I've been know to through snacks in my purse just to get us through dance class or the grocery store. But, the key is to establish good nutrition habits when your kids are young so these habits can grow with them!